Skillet Mexican corn
Servings: 4
Preparation time: 15 minutes
Cooking time: about 15 minutes
INGREDIENTS
1/2 cup water
1 packed cup diced red onion
1 large red bell pepper, diced
1 fresh jalapeno pepper, seeds and stems removed, finely diced
1/2 teaspoon coarse salt, divided
1/4 teaspoon ground black pepper
1/2 teaspoon chili powder
1 teaspoon cumin
1 teaspoon dried oregano
2 cups fresh or frozen sweet corn
1/2 tablespoon fresh lime juice
Chopped cilantro to taste
Lime wedges for garnish
Heat water in a large skillet on medium-high. When water is simmering, add onion, bell pepper, jalapeno, 1/4 teaspoon of salt and black pepper; stir well. Cook 8 minutes, stirring often or until the vegetables are tender and water has evaporated. Meanwhile, get the remaining ingredients ready for the next step. When the vegetables are pre-tender, add chili powder, cumin and oregano and stir continuously for 30 seconds, until fragrant and spices soak up remaining moisture. Add the corn, lime juice, remaining salt and cilantro if desired. Stir well and cook about 5 minutes just to heat the corn through, stirring often.
Per serving: 116 calories, 4 grams protein, 1 gram fat (7 percent calories from fat), no saturated fat, 27 grams carbohydrate, no cholesterol, 254 milligrams sodium, 4 grams fiber. Carb count: 2.
Oven-fried pork chops
Servings: 4
Preparation time: 15 minutes
Cooking time: 20 minutes
INGREDIENTS
1 egg
2 tablespoons milk
1 cup packaged cornbread stuffing mix
4 trimmed pork loin chops (1/2-inch-thick chops, about 1 1/2 pounds)
1 (20-ounce) package frozen roasted potato pieces
Heat oven to 425 degrees. In shallow bowl, beat egg and stir in milk. Place stuffing mix in a pie plate. Dip chops into egg mixture; coat both sides with stuffing mix. Arrange chops in a single layer on one side of a large rimmed baking sheet coated with cooking spray. On other side of sheet, arrange potatoes, mounding as necessary. Bake 20 minutes or until internal temperature of pork is 145 degrees and potatoes are browned and crisp; turn and stir once.
Per serving: 462 calories, 44 grams protein, 10 grams fat (20 percent calories from fat), 2.3 grams saturated fat, 44 grams carbohydrate, 164 milligrams cholesterol, 837 milligrams sodium, 4 grams fiber. Carb count: 3.
Cannellini beans with rosemary
Servings: 4
Preparation time: 15 minutes
Cooking time: about 5 minutes
INGREDIENTS
2 tablespoons olive oil, plus 1 teaspoon (optional)
1 teaspoon finely chopped fresh rosemary
Zest and juice of 1 lemon
1 small clove garlic, peeled and minced
2 (15-ounce) cans cannellini beans, rinsed
Coarse salt to taste
Pepper to taste
Heat oil in a large nonstick skillet on medium; add rosemary and lemon zest; cook and stir 30 seconds. Add garlic; cook and stir 30 seconds. Add beans, stirring carefully to coat in oil. Squeeze in lemon juice; add salt and pepper to taste. Cook, stirring, 1 to 2 minutes or until beans are hot. Spoon into a warm serving bowl and add additional oil if desired.
Per serving: 228 calories, 8 grams protein, 8 grams fat (30 percent calories from fat), 0.9 gram saturated fat, 31 grams carbohydrate, no cholesterol, 526 milligrams sodium, 8 grams fiber. Carb Count: 2.
Peach crumble
Heat oven to 350 degrees. Peel and slice 12 fresh peaches (about 3 pounds) and combine with 1/4 cup sugar; spoon into a 3-quart baking dish coated with cooking spray. In a medium bowl, combine 1/2 cup flour, 1/3 cup packed light brown sugar, 1/2 teaspoon nutmeg and 3 tablespoons butter. With 2 knives, cut butter into flour mixture until mixture resembles coarse crumbs; sprinkle over peaches. Bake 40 to 45 minutes or until golden.
Bella burgers
Heat grill on medium and coat 4 large portobello mushrooms, 1 large red bell pepper (cut into quarters) and 1 sliced red onion on both sides with cooking spray. Grill the vegetables (in a grill basket) on both sides 4 to 6 minutes or until lightly charred and tender. Meanwhile, whisk together 2 tablespoons reduced-fat Italian dressing with 2 tablespoons low-fat mayonnaise. Spread whole-grain hamburger buns with dressing mixture and layer with lettuce, tomato, mushroom, peppers and onion.
